Workout Wednesday: ELLEFit X Zanna van Dijk

The workout you can take anywhere...


Zanna van Dijk is a personal trainer, fitness model and blogger.

She is the co-founder of the #girlgains movement, has her own activewear collection and is about to publish her first book, Strong.

Oh, and did we mention that she is only 23?



My background in fitness started at university.

My poor diet, regular partying and all-round unhealthy lifestyle was taking its toll on my body.

I was struggling to focus on my studies, my skin was breaking out and I was tired of being tired.

I decided to make positive changes in an attempt to get healthier and happier.

It was a slow and gradual learning process, which lead to fitness going from a hobby to a passion.


I ended up finishing my degree and then moving into the fitness industry, working as a personal trainer full time and developing my blog on the side; until it got to the point where the blog could be my main career.

Now I work as a PT just because I love it.

My fitness regime has transformed over the years.

I have been through different stages and spent time focusing on a variety goals.

I have finally found my happy place where I combine heavy weight lifting with bodyweight and HIIT training.

I love getting progressively stronger through resistance training, but I also love the fact that you can do bodyweight circuits anywhere, anytime.

They are perfect for when you're short on time or always on the move.

I took the ELLEfit team through this quick, simple workout in the park.

No equipment is required and I promise you will get super sweaty.

The workout ...

Warm up

Point to point: knees to chest, knees to bum, walking lunges, crawls, broad jumps.

Dynamic stretches:

Deep squats x 10

Frog squats x 10

Deep lunge with twist and arm raise x 1 each side

Bent over torso twists x 10

Circuit 1: Cardio Burn

4 exercises. 40 seconds on, 20 off. 3 rounds with 1 min rest between each.

Squat jumps

Push ups with shoulder taps


Mountain climbers

Circuit 2 : Strengthening

4 exercises. 30 seconds on 15 off. 3 rounds with 1 min rest between each.

Sumo squats - 1 and a half reps

Commandos into knee taps

Wide and narrow squats

Plank hip dips


1 minute = how many burpees can you do? Aim for 15 minimum.

Cool Down

Stretch out key areas i.e. hamstrings, glutes, chest, back, core.

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